Even in an age of “work-style reform,” there are times when overtime is unavoidable. When long hours pile up, both your body and mind can take a hit. That’s why maintaining your health during such demanding weeks is crucial.
In this post, you’ll learn some simple self-care tips — along with practical English phrases — to help you survive and thrive during overtime-heavy weeks.
1. Prioritize Sleep Quality Over Quantity
“Quality sleep is better than quantity.”
When you get home late, you might not have much time to sleep — but the quality of your rest matters more than how many hours you get.
Here are some easy tips:
▶︎ Avoid screens before bed
▶︎ Take a warm (not hot) bath
▶︎ Try light stretching or deep breathing
These small steps can help you sleep more deeply, even in a short time.
2. Eat Smart, Even When You’re Busy
“Eat smart, even when you’re busy.”
Fast food might be convenient, but it can leave you feeling even more drained. To fuel your body properly:
▶︎ Prepare vegetable soup in bulk
▶︎ Add protein with eggs or natto (fermented soybeans)
▶︎ Focus on B vitamins (for energy and recovery)
Choosing food wisely makes a big difference in how your body handles fatigue.
3. Take Mindful Breaks
“Take mindful breaks.”
Even just five minutes can refresh your mind — if you use that time intentionally.
Try this during the day:
▶︎ Look out the window
▶︎ Stretch your neck and shoulders
▶︎ Do one minute of deep breathing or mindfulness
“Even a five-minute break can refresh your mind.”
4. It’s Okay to Ask for Help
“It’s okay to ask for help.”
There’s no need to push yourself to the limit. Asking for help isn’t weakness — it’s a healthy habit.
Simple phrases like:
▶︎ “Could you give me a hand?”
▶︎ “Do you mind if I take a short break?”
can make a big difference in reducing pressure.
5. Recharge Over the Weekend
“Recharge over the weekend.”
Don’t bring your exhaustion into the next week. Make sure to set aside time for things you love.
▶︎ Take a walk in nature
▶︎ Read a book at a café
▶︎ Catch up with a friend
“You can’t pour from an empty cup.”
Taking care of yourself first helps you support others too.
Final Thoughts: Use English to Build Self-Care Habits
Learning English phrases while practicing self-care adds a little variety and enjoyment to your routine. When overtime piles up, even five minutes of self-kindness can make a big difference. Be gentle with yourself — your health is your greatest asset.
